Halibut with Pepper and Caper Salsa
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
If you wish, you can also choose another type of fish for this dish, for example Victoria perch or salmon fillet.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 186 mg | (196 %) | ||
| Potassium | 1,021 mg | (26 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the fish
- 600 grams Halibut (skinless)
- Iodized salt (with fluoride)
- freshly ground peppers
- 2 shallots
- 1 Tbsp butter (for the mold)
- 100 milliliters dry white wine
- For the salsa
- 2 red Bell pepper
- 1 yellow Bell pepper
- 2 Tbsps Caper
- 2 Tbsps freshly chopped parsley
- 2 Tbsps Lime juice
- 1 ½ Tbsps olive oil
- sugar
- also
- 4 Lime wedge (for garnish)
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
Rinse the halibut, pat dry, and cut into 12 equal pieces. Season with salt and pepper. Peel and finely dice the shallots. Butter a casserole dish, then sprinkle with the shallots. Place the halibut pieces in the dish, add the wine, and cover with aluminum foil. Bake in the oven for 20 minutes.
Rinse and quarter the peppers. Remove the seeds and membranes, then finely dice. Mix with the capers, parsley, lime juice, and olive oil. Season to taste with salt, pepper, and pinch of sugar.
Remove the fish from the oven, and transfer to plates. Top with the salsa, and garnish with the lime wedges.
